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Teff Stew Recipe Teff Stew Recipe

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Teff Stew Recipe

Written by: Emily Smith

This teff stew is a hearty, flavorful dish packed with veggies and spices. Perfect for a cozy night in, it's simple to make and incredibly satisfying. You'll love every bite!

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I stumbled upon this teff stew recipe while exploring Ethiopian cuisine, and it's become my go-to comfort food. Rich, hearty, and packed with nutrients, this one-pot meal is perfect for chilly evenings or when you're craving something satisfying. Teff, a tiny grain with a nutty flavor, forms base for this savory stew. Paired with vegetables and aromatic spices, it creates a symphony of flavors that'll transport your taste buds. Best part? It's simple to make, even for novice cooks. Let's dive into this delicious adventure!

Ingredients for Delicious Teff Stew

  • Teff: Nutritious gluten-free grain with a nutty flavor, adds a unique texture and earthy taste to the stew.
  • Vegetable broth: Provides a flavorful base for the stew, adding depth and richness without overpowering the other ingredients.
  • Canned diced tomatoes: Adds a burst of tangy sweetness and a hint of acidity, enhancing the overall flavor profile of the stew.
  • Carrots: Bring a natural sweetness and vibrant color to the stew, while also providing a dose of vitamins and fiber.
  • Spinach: Adds a pop of color, a boost of nutrients, and a delicate flavor to the stew, balancing out the other ingredients.
  • Onion: Provides a savory base flavor and aroma to the stew, enhancing the overall taste and complexity of the dish.
  • Garlic: Infuses the stew with a pungent and aromatic flavor, adding depth and richness to the overall taste profile.
  • Olive oil: Helps sauté the vegetables, adding a subtle fruity flavor and richness to the stew.

Essential Tools for Making This Stew Recipe

  • Large pot: Essential for cooking the stew and accommodating all the ingredients.
  • Chef's knife: Needed for chopping the vegetables and onions to the desired size for the stew.
teff-stew-recipe

Teff Stew Recipe

A hearty and nutritious stew made with teff, vegetables, and spices.
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Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine Ethiopian
Servings 4 servings
Calories 250 kcal

Equipment

  • Large pot
  • Wooden Spoon
  • Knife
  • Cutting board

Ingredients:  

Main Ingredients

  • 1 cup Teff
  • 2 cups Vegetable Broth
  • 1 cup Diced Tomatoes canned
  • 1 cup Chopped Carrots
  • 1 cup Chopped Spinach
  • 1 medium Onion chopped
  • 2 cloves Garlic minced
  • 1 tbsp Olive Oil
  • 1 tsp Ground Cumin
  • 1 tsp Ground Coriander
  • 1 tsp Salt or to taste
  • 1/2 tsp Black Pepper freshly ground

Instructions: 

  • 1. Heat the olive oil in a large pot over medium heat.
  • 2. Add the chopped onion and minced garlic. Sauté until the onion is translucent.
  • 3. Stir in the ground cumin and ground coriander. Cook for another minute.
  • 4. Add the teff, vegetable broth, diced tomatoes, and chopped carrots. Bring to a boil.
  • 5. Reduce heat to low and let it simmer for about 30 minutes, or until the teff is tender.
  • 6. Stir in the chopped spinach and cook for another 5 minutes.
  • 7. Season with salt and black pepper to taste. Serve hot.

Notes:

This stew is perfect for a cozy dinner. Feel free to add more vegetables or spices to suit your taste.

Nutrition value:

Calories: 250kcalCarbohydrates: 45gProtein: 8gFat: 6gSaturated Fat: 1gSodium: 700mgPotassium: 600mgFiber: 8gSugar: 6gVitamin A: 4000IUVitamin C: 15mgCalcium: 100mgIron: 4mg

Keywords:

Keyword Stew, Teff
Tried this recipe?Let us know how it was!

Can You Make Teff Stew Ahead of Time?

Make Ahead Instructions

  • Prepare the teff stew as directed in the recipe.
  • Let the stew cool completely.
  • Store it in an airtight container in the refrigerator for up to 3 days.

Freezing Instructions

  • Allow the teff stew to cool down entirely.
  • Transfer the stew into a freezer-safe container or resealable bags.
  • Label with the date and store in the freezer for up to 3 months.

Teff is a gluten-free grain that is high in protein and fiber, making it a nutritious addition to this stew.

Common Questions About Preparing This Stew

FAQ:
Can I use other grains instead of teff in this stew recipe?
Yes, you can substitute teff with other grains like quinoa, barley, or farro for a different flavor and texture.
Is this stew recipe suitable for vegans?
Absolutely! This stew recipe is completely vegan as it uses vegetable broth and plant-based ingredients.
How long can I store this stew in the refrigerator?
You can store this stew in an airtight container in the refrigerator for up to 3-4 days. Just reheat it on the stove or in the microwave before serving.
Can I freeze this stew for later?
Yes, you can freeze this stew in a freezer-safe container for up to 3 months. Thaw it overnight in the refrigerator before reheating.
Can I add other vegetables to this stew?
Of course! Feel free to customize this stew by adding your favorite vegetables like bell peppers, zucchini, or sweet potatoes for extra flavor and nutrients.

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